CRUST:

2 cups cooked quinoa, chilled

1/8 teaspoon freshly ground black pepper

1 large egg, beaten

Cooking spray

FILLING:

1 teaspoon canola oil

1/2 onion, thinly sliced

1 (5-ounce) bag baby spinach

1/2 cup 1% low-fat milk

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon crushed red pepper

4 large eggs

2 large egg whites

1.5 ounces feta cheese, crumbled

Preparation:

1. For the crust, preheat oven to 375°.

2. Combine quinoa, pepper, and egg in a bowl, stirring well. Press mixture into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 375° for 20 minutes; cool.

3. For the filling, heat a nonstick skillet over medium heat. Add oil and onion; sauté 3 minutes. Add spinach; sauté 3 minutes. Remove from heat; cool.

4. Combine milk and next 5 ingredients in a bowl; stir with a whisk. Arrange spinach mixture in crust; pour egg mixture over spinach. Sprinkle with feta. Bake at 375° for 35 minutes. Let stand 5 minutes; cut into 4 wedges.

Nutritional Information:

Calories 282

Fat 11.6 g

Satfat 3.8 g

Monofat 3.6 g

Polyfat 1.6 g

Protein 17 g

Carbohydrate 28 g

Fiber 5 g

Cholesterol 243 mg

Iron 4 mg

Sodium 552 mg

Calcium 172 mg